The Everything Easy Cleanse Book: Recipes, tips, and tricks for a safe and healthy detox!

By Cynthia Lechan Goodman and Cynthia Lechan

Weight loss. Revitalized energy. Better sleep habits. Increased immunity to disease. Clearer skin. You've heard about the benefits of cleanses--now you can experience them for yourself! With this book, you can forget fad, crash cleanses that are not right for your goals, or worse, put your health in jeopardy.

Inside you will learn the ins and outs of healthy cleansing, including:

• How cleanses actually work
• Different types of cleanses (it's not all lemon juice and pepper!)
• Which cleanse is right for your lifestyle
• Tips to be safe and realistic about cleanses and your results
• Adjusting to eating after your cleanse

Packed with 75 different cleanse recipes and featuring material that eases you into a post-cleanse diet, this book is your complete cleansing guide!

• Language: English
• Publisher: Simon & Schuster
• Release date: Mar 18, 2011
• ISBN: 9781440525476

Cynthia Lechan Goodman

Cynthia Lechan Goodman, MEd, received her Master of Education degree from Columbia University in Counseling Psychology. As an outpatient counselor in New York City, she worked with patients suffering from mood and personality disorders, helping them work through life skills, job skills, issues relating to family and relationships, and general emotional and psychological issues. She lives in Hollywood, FL.

Book preview

To Cleanse or Not to Cleanse

Since you were a kid you've been fighting off dragons, giants, dinosaurs, and witches who want to poison you with apples, burn you up with fire breath, eat you alive, or fling you onto the rocks. And now that you're an adult, there are still monsters out to attack you. They are in the form of toxins, illnesses, and diseases that grab you and hold you down. These monsters are no fairy tales; they are real, but the good news is you don't need to be a knight in shining armor to get rid of them. In fact, it's as simple as the way you make sure to clean your hands and face to keep yourself fresh, healthy, and germ-free. What you can do for the outside, you can also easily and safely do for the inside, and clear out the bogeymen that want to rob you of great health, energy, and clear thinking.

Why Are You Cleansing?

When you were a kid you probably thought you'd live forever, and there wasn't too much that got you to worry about your body — after all, your body was always there doing its job. Well, in fact, the body does go on doing the job it is supposed to do, but nowadays, you feel tired, exhausted, sick, pains here and there, and a host of other things in the body that you wish would disappear. The news reports all talk about the toxins that get into your body from the environment, the air, the water, and from highly processed foods that are loaded with chemicals and nonfood additives.

So why are you cleansing? Think about it. Do you want to lose some of that holiday weight? Have you had trouble with digestion? Feeling anxious all the time? Just want to clean it all out and start fresh? When you consider the reasons behind your cleanse, it can help you determine which program you should use on your journey. You need goals for your cleanse to be successful, so just wanting to do one is not a very good reason. Really take the time to consider what you want from your nutrient cleanse; sometimes making a goal list is helpful. That way you have it on paper so you can measure your outcomes after the cleanse is complete.

As always, when you finally determine your reasons for cleansing, consult your doctor before beginning to ensure that you have no physical or mental issues that can interfere with (or be interfered by) your cleanse.

What Does a Cleanse Do for the Body?

The human body has an amazing natural cleansing system for getting rid of toxins. The body's natural cleansing machinery is made up of several systems that work together: the liver, the kidneys, the colon, the lungs, and the skin. In some way all of these organs are involved in the processing of nutrients and the elimination of wastes and toxins. The better you treat them with good nutrients, the better they will be able to do their jobs of cleansing the body.

In this laboratory, like in all labs, keeping the balance of substances prevents any bad eruptions or explosions. The body's cleansing lab uses the liver, lungs, skin, colon, kidneys, and all the other parts of your body to flush away the toxins. What is really fascinating is that recent research on genes has revealed a lot of detailed information on the cleaning and protecting abilities of the body.

Toxins and You

How does this magical stuff work in the body's chemistry laboratory? Recent research on genes has proved that the foods you eat talk to your genes, bringing them constant information to maintain your health. Scientific research says that your genes get the word from crucial ingredients in foods that activate normal healthy functions, or else the genes get other words that give it abnormal instructions. The research has shown that phytonutrients in foods activate the parts of the genes that make detoxification and antioxidant substances to fight off and prevent the toxin monsters from taking hold. And at the same time, they shut down the genes that have potential for damaging the body.

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Recent scientific research following the Human Genome Project suggests that diet and environment, more so than your genes, affect your health, longevity, and susceptibility to disease. Current research indicates that some genes that point to the body's greater potential to have a condition or illness are turned on or off by the foods that you eat.

Toxins are what you want to avoid, but according to researchers the typical American diet and the environment call on the immune system to act frequently. You might imagine that in a continuous red alert the immune system can at times cause a friendly fire situation of casualties that can lead to damage in the body. So, is there a way to help the body's cleansing process? Can you cleanse out extra weight, mood swings, aches and pains, poor digestion, old age breakouts, and fatigue? Yes, you can, by performing a cleanse.

Types of Cleanses

If the body has a wonderful internal cleansing mechanism, you may wonder why you often have to deal with aches and pains, flus, colds, exhaustion, anxiety, bloat, fat, cloudy brain, and all kinds of things that make the day not so great. A lot of this is due to too many toxins getting into your body, so much so that even the body's miraculous systems can't handle it all alone. It would be great if toxins could be washed off and out of the body so they stop getting in the way of your body's own remarkable cleansing machinery.

There actually are many popular methods and techniques called cleanses that are used as a way to detox, recharge, or rejuvenate, or as a jump-start to a healthier life, and hopefully one free of toxins and free radicals. There are scores of reported successes by individuals who have used various cleanse programs. These successes include quick weight loss, better energy, clearer skin conditions, better digestive regularity and processes, clearer mental functioning, better concentration, improved energy and stamina, and better general disposition. Many respected health professionals, as well, agree that certain cleansing regimens can be beneficial.

On the other hand, there are possible risks in some cleansing diets. According to the American Dietetic Association, some cleansing diets can cause nutritional deficiencies, and that can lead to various negative consequences such as muscle breakdown and a weakened ability to deal with infection and inflammation. As a result it is recommended that cleansing diets be avoided by people with diabetes, kidney disease, or heart problems, and those who are pregnant, since some diets can change levels of potassium, sodium, and blood sugars.

The Flush Type of Cleanse

There are many different names and types of flush cleanses that are described as a means of washing and pushing everything out of your system — sometimes also called a detox cleanse, colonic, or colonic irrigation. Many of these plans use the method of drinking certain liquids only, taking special herbs and powders, and sometimes certain supplements. Other plans also use laxatives or enemas, or both, that will flush out the colon. Many of these kinds of cleanses are based on the theory that there is a mucus buildup in the colon from undigested foods that make toxins which cause various health problems, and with a colonic irrigation or cleansing, these toxins can be removed. The theory is not yet proven one way or another scientifically. Sometimes doctors do prescribe a colon cleansing as a special preparation for a medical procedure. However, most do not recommend it for a detoxification, believing that the gastrointestinal system works to naturally eliminate bacteria and waste. However, there are many anecdotal reports of individuals experiencing great relief following a reputable colonic.

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Many health professionals recommend that people interested in a colonic cleanse for a desired relief from a plugged up feeling or constipation instead add more fiber-rich foods to their diet, which can have the same, but natural, effect.

Cleansing products that are sometimes used in these cleanses can be labeled natural, but many health professionals would advise that these products are often not safe, or regulated and tested, and their overall whole-someness cannot be guaranteed. Health professionals voice concern over these types of cleanses because by inducing diarrhea, they may cause risks of dangerous dehydration, upset the natural balance of colon bacteria, disrupt normal bowel function, and cause potential enema dependence. The intestines are the place where nutrients from food get into the blood and to your body. So, flushing the intestines out in this way may interfere with this process and mean a vitamin or mineral deficiency. Use or continued use of laxatives and products can lead to cramping and bloating, the body falling out of a natural rhythm, and imbalances in electrolytes. Some supplements could interfere with prescription medications that you might be taking.

The Fasting Type of Cleanse

Fasting has been practiced since ancient times. As a spiritual tradition it is still part of rituals practiced today in almost all religions. Many cultures have also used fasting as a means to help people lighten up following a winter, and as part of preventive health care. Many medical professionals agree that there is a definite spiritual benefit from fasting, as a part of a spiritual journey, a gateway to mental clarity, self-realization, and as a way to tune into emotions and ideas. However, there are mixed opinions as to the physical benefits of fasting cleanses(also known as simple fasts, modified water or juice fasts, and detox cleanses).

Amy Joy Lanou, PhD, senior nutrition scientist with the Physician's Committee for Responsible Medicine, finds that even though scientific evidence is scarce, the idea of fasting or detoxing makes sense in that by giving the GI cells a rest, because they are not working to avoid toxins, they can potentially become stronger and healthier. She has noted some studies done on fasting that have indicated benefits to people trying to break addictions, and those with chronic conditions.

Joel Fuhrman, MD, a family physician and author of Eat to Live: The Revolutionary Plan for Fast and Sustained Weight Loss and Fasting and Eating for Health, has described both negatives and positives of fasting types of cleansing. He does not advise fasting for weight loss since it slows the metabolism. In addition he feels fasting can be dangerous if you have not been maintaining a healthy diet, if you have a compromised immune system, if you are on medication, or if you have liver or kidney problems. On the other hand, he would recommend improving your overall diet and then using a fast as one solution to a buildup of waste products in the cells. It will only work if you frame the fast with good nutrition before and after. The body is designed to fast; we do it every night, he has said.

Juice fasts can vary in their content and duration but generally are three to five days. Many use a combination of fruit and vegetable juices, usually with added water. The idea is to both alkalinize the digestive system and detox while giving a minimum amount of calories and nutrients. Sometimes the particular fruit or vegetable juices are selected and limited, others more broadly based.

Health professionals would agree that vegetable and fruit juices can be a helpful aid in healing many conditions. Rudolph Ballentine, MD, founder and director of the Center for Holistic Medicine in New York City, voices concerns that people often have low reserves of nutrients because of empty-calorie foods, and therefore water fasts can be destructive starvation. However, a regime of a wide variety of vegetable and fruit juices with a supply of basic calories, vitamins, and minerals can guard against protein breakdown and have a cleansing effect.

The Diet Plan Type of Cleanse

There are many different types of diet plan cleanses. Some are designed to target a specific goal such as weight loss; others are plans for a new lifestyle, such as following a diet focused on raw foods or macrobiotics.

While these types of cleanses are called diet cleanses, they almost always involve restricting your diet to one or two specific foods that are supposed to achieve the cleanse, and in this ignore the true meaning of the word diet — balanced and healthy nutrition.

While weight loss can result from some diet cleanses, there are potential harmful effects. Many times the weight loss is due to fluid and muscle loss. With a large amount of fluid loss there can be headache, dehydration, fatigue, electrolyte imbalance, and mood swings. If calories are very restricted the body's immune system can be weakened, hampering its ability to fight infections, and can cause inflammation. Research has shown that skipping meals and restricting calories slows metabolism, and without enough carbs the body can use muscle for energy. Other side effects can include an inability to focus or concentrate, or a decrease in critical-thinking abilities.

Mixed Method Cleanses

There are also various cleanse programs that use a mixture of flushing, or fasting, and then strict regiments of particular liquids and/or solids, and many times there are prepackaged materials that you must buy from the organization, along with certain supplements that are also provided through purchasing the program. There is as yet no scientific evidence that this method cleanses a body system.

Again, many health professionals caution the use of enemas to cleanse, as they can cause a change in the balance of bacteria in the intestinal tract, which includes a lot of good bacteria.

Some proponents of a slower, three-to-five-day detox diet plan feel it may help motivate a person to make some healthier dietary changes, especially if it is a way to transition to a healthy diet plan. Many health professionals advise to skip the use of enemas, herbal laxatives, saltwater solutions, and such as unproven methods to remove toxins that often are uncomfortable and unpleasant.

The Everything Easy Cleanse

Most recent research on genes has offered news that most illnesses can be prevented and dealt with by the foods you eat. Nutrients are the basis of the best, most healthy cleanse you can give to your body, balancing the intricate chemistry laboratory of the body by putting in nutrients that the typical American diet — made up of mostly foods robbed of these ingredients — takes out. Great nutrients are the best way to help in detox, weight loss, and various bodily issues.

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There is no disputing the fact that five servings of fruits and veggies per day is recommended for improving and maintaining overall good health. But very few people have the time or the lifestyle that permits five individual servings in a day. Soup or vegetable juice are great ways to get five servings in a single glass or bowl. A twelve-week study conducted by the University of California found that individuals could make the minimum requirements by drinking just two glasses of vegetable juice per day.

The cleanses suggested and described here are based on offering you great plans and suggestions using as many nutrient-rich meals possible. Food is necessary. Not only do you like to eat, but you also need food to build and repair tissues and to make sure the body keeps its balance and healthy metabolic work so it can most efficiently cleanse. The idea is to follow a plan that balances your nutritional needs and focuses on foods with nutrients that are proven to be crucial for the best-functioning body system. You will boost your body's own natural cleansing ability in a healthy and natural way. Each chapter in this book discusses nutrient-rich foods that benefit particular organs in the body and relate to health issues of that area.

Blending In

These nutrient-rich foods are described, with details about how they work, what they do, and then a cleanse using them is suggested. Recipes are suggested for beverages and soups in blended forms. Why blended beverages and soups, you might ask? Doing your cleanse should not be a difficult, painful experience or a struggle involving starvation. Your cleanse should be an exciting venture — a real present to give to your body and yourself. A present that will set you on your path to a new and healthier you. Research has shown that soups are satisfying! One thing you want your food to do is to satisfy.

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It has been scientifically proven that taking in the same food, with the same nutritional value, is higher in a satiety factor when taken in liquid rather than solid form. Satiety factor is the degree that food or beverage makes you feel full or satisfied. One such study found that vegetables puréed into a soup or blend had participants feeling fuller and staying fuller longer than the same veggies served on a plate with a glass of water.

Because there are amazing choices, a world of nutrient-rich foods, herbs, and spices that are really important for you and your particular cleanse, the best way to get them in a daily manner is by blending together a few or several of them in a tasty meal — a beverage or soup. In fact, research also has shown that thicker puréed soups, such as in blended soups, offer the best in satisfaction, and for those of you concerned with weight loss, also contributes to that end. People find that after eating blended soup, they are not hungry for a long time afterward. It is often a boon to those who have a problem with snacking and bingeing. And, they can be warm or cold per your preferences.

Nutritious blended soups and beverages are a perfect way to bring a wave of vitamins, minerals, enzymes, and antioxidants that the body needs for efficient cleansing. Also, because they contain a lot of water, blended beverages and soups, along with suggested herbal teas, give the body the hydration that is essential to a cleanse. In many popular cleanses, the idea is flushing out. In this book, the idea is flushing in. Remember the old safety jingle: in with the good air, out with the bad air — the same applies to cleansing.

Safety and Realistic Expectations

First and foremost, you should consult with your health professionals to discuss your plans before you undergo any cleanse or diet programs, particularly